03222017

FitCity CrossFit – CrossFit

*Second annual Open/Intramural Kickball Game Sunday April 2nd at 3:30pm!! Bring your family for a day of fun!

Warm-up

Warm-up (No Measure)

200m Run

AMRAP 5

10 KB Swings

10 Hang Cleans

10 Kips

Squat & Shoulder Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 16

Min 1: 5 Hang Cleans + 5 Burpees (95/65)

Min 2: Cal Air Dyne

Min 3: 7 Wallballs + 5 Pull Ups (20/14)

Min 4: Cal Row
*Must complete all movements for completed round to count. Score equals rounds completed before end of minute.

Extra Credit

Warm-up (No Measure)

Plank on elbows x60 sec

Mountain climbers side to side x30 sec

x2-3

Mobility

Warm-up (No Measure)

Strap Stretch

Cobra/Childs Pose

Foam Roll as needed